Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 2-3 front squats, 40X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
AMRAP in 10:00, should be a tough grind rather than a breather, select movement/loads accordingly:
5 toes-to-bar – strict if possible
5/side 1-arm DB thrusters, heavy!
AMRAP in 10:00:
1 strict muscle-up or muscle-up
5 wall balls, 30/20 to 10/9
10-15 hip extensions or light reverse hypers
rest as needed
Post results to comments.